Warm up: Coach’s Choice
Strength/Skill: Gymnastics Strength
3 Rounds for Quality:
Max Unbroken Ring Push Ups
Max Unbroken L-Sit Hold on Dumbbells
Max Unbroken Dolphin Planks
WOD: Two 6-Minute AMRAPs (3-Minute Break Between)
6 Minute AMRAP
8 Handstand Push Ups
8 Dumbbell Box (24/20) Step Overs (50/35)(35/20)
*Two Dumbbells-Maintain Full Grip on Handles*
Stimulus/Focus: Try to do all work unbroken. The opposing muscle groups and short rep scheme used should allow you to keep moving through the six minutes. Aim for 3 rounds.
6 Minute AMRAP
8 Toes to Bar
4 Alternating Dumbbell Overhead Lunges (Left)
4 Alternating Dumbbell Overhead Lunges (Right)
*One dumbbell (50/35)(35/20)
Stimulus/Focus: Try to do all work unbroken. Aim for 4 rounds.
Cool Down: 3 Rounds
15 GHD Extensions
5 Wall Slides (10 Second Hold)